How should men with lumbar disc herniation exercise their abdominal muscles?

In life, many men suffer from lumbar and cervical spine diseases due to long-term sitting and lack of exercise. Among them, lumbar disc herniation is the most common lumbar disease. Among these patients, some also want to train abdominal muscles through daily exercise. What is the best way? I will share the best method.

Recommended abdominal muscle training methods:

Recommended actions:

Gym: Abdominal press trainer, abdominal rotation trainer

Freehand/Heavy Objects: Sit-ups, Straight-leg Sit-ups

Intensity setting:

First, you need to measure your 1-RM, which is the maximum weight you can lift at one time.

To increase strength and muscle mass: 8-12 repetitions per set; 2-4 sets each time; 2-3 minutes of rest between sets; load is 60%-80% of 1-RM;

To improve muscle endurance: 15-25 repetitions per set; 1-2 sets each time; 2-3 minutes rest between sets; load is about 50% of 1-RM;

Training frequency: Train each major muscle group 2-3 times a week, and the time between training the same muscle group should be at least 48 hours apart.

In addition, if the body fat level is high, basic aerobic exercise should be performed to achieve the fat burning effect. Jogging for 30-40 minutes a day, about 5 kilometers, 3-5 times a week.

Specific methods of abdominal muscle training for lumbar disc herniation:

1. Forward bend exercise: Do each movement for 1-2 minutes and repeat 3-5 times.

2. Back stretch exercises: Do each movement for 1-2 minutes and repeat 3-5 times.

3. Lateral bend exercise: Repeat 6-8 times.

4. Lunge walking: Practice for 5-10 minutes each time, twice a day.

5. Back leg extension exercise: 3-5 minutes each time, 1-2 times a day.

6. Hip lift exercise: Repeat 1-8 times.

7. Foot-kicking exercise: do 20-30 times on each side of the lower limb.

8. Waist stretching exercise: Repeat 8-10 times.

9. Waist hanging exercise: Repeat 3-5 times.